LAY THE FOUNDATIONS FOR AN ACTIVE LIFESTYLE BY EATING HEALTHILY
Tip: You can train your palate to become more sensitive to sweet and salty flavours. Gradually reduce the amount of sugar and salt you use. You will soon see how easily your palate can become accustomed to dishes that are less sweet or salty.
Tip: When preparing cold dishes (such as salads), use cold-pressed oil. For frying or sweating, a refined oil may be used.
Tip: Freezing leftovers allows you to increase the level of variety without wasting food.
Tip: Listen to what your own body is telling you about when it is thirsty and be sure to drink plenty. This will help prevent dehydration.
Fruit and vegetables are rich in vitamins, minerals and fibre, and they also contain secondary plant products. Ideally, the balance between your intake of fruit and vegetables should be tipped in favour of the latter. In other words, you should eat at least three portions of vegetables and two portions of fruit per day.
Tip: Pulses such as chickpeas and lentils also count as vegetables and, on top of that, are a good source of valuable proteins.
Tip: You can include the liquid produced during cooking as part of your meal.
This liquid is rich in nutrients because it contains vitamins and minerals released by the product during cooking.
Tip: If you have only ever eaten wholegrain products occasionally, you can gradually integrate them into your diet.
Why not start by mixing some wholegrain pasta in with your refined pasta, for example? Over time, you can keep on increasing the proportion of wholegrain pasta until all the “conventional” pasta has been replaced.
Why not give it a try? You’ll soon discover that it does not just help to relieve stress, but also makes you feel full more quickly.
Tip: Avoid watching TV or surfing the Internet while you are eating. If we are distracted, we tend to eat more than our body is actually telling us to because we fail to pay enough attention to the feeling of satiety.
Therefore, you are recommended to consume dairy products on a daily basis. Fish can be put on the menu once or twice a week. By contrast, meat products (including sausages) should only be consumed in moderation because – among other things – they contain unwanted substances.
Tip: Why not try reducing the amount of meat in a recipe and replacing it with something else? For example, you could swap some of the meat in your spaghetti Bolognese for mushrooms and some of the meat in your chili con carne for beans. As you will not be eliminating the meat altogether, the dish will still contain the compounds that provide its distinctive flavour.
In addition to eating healthily it is also essential to keep moving.
Tip: Find sports/types of exercise that you enjoy. In this way, you will greatly increase the chances of maintaining regular activity in the long run.
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